How to do single arm dumbbell row

Today we will go through the Enarms Dumbbell Row , a very effective exercise for building strength in the back muscles , especially the latissimus dorsi and upper back , while also activating the biceps . By working with one arm at a time, you get a better focus on the active side, which helps to balance strength between the right and left sides of the back.

Correct technique

How to perform the One Arms Dumbbell Row with proper technique:

1. Place one hand and one knee on a flat bench for support. Hold the dumbbell in your other hand and let your arm hang straight down towards the floor.
2. Engage your core for stability and pull your shoulder blade back before you begin to pull the dumbbell up toward your hip. Keep your elbow close to your body.
3. Pull the dumbbell up to chest height, squeezing your shoulder blades together at the top of the movement. Be sure to keep your back straight and avoid rotating your upper body.
4. Lower the dumbbell in a controlled manner back to the starting position, and repeat for the desired number of repetitions before switching sides.

Remember to keep your back stable and your core activated to avoid putting unnecessary strain on your lower back. Keep the movement controlled and focus on the back muscles throughout the exercise.

Video tutorial for One Arms Dumbbell Row

Below you will find a video showing the correct execution of the Enarms Dumbbell Row . The video provides a detailed overview of correct form and how to activate the correct muscles.

Common errors

Here are some common mistakes people make during the One Arms Dumbbell Row , and how to avoid them:

• Overrotation of the upper body: A common mistake is to rotate the upper body instead of using the back muscles to pull the dumbbell up. Keep the core stable and avoid rotation for better muscle activation.
• Elbow too high: Do not let the elbow go too far from the body, as this can strain the shoulder. Keep your elbow close to your body to target your back most effectively.
• Too fast movement: Avoid using momentum to lift the weight. Keep the movement controlled and focus on activating the back muscles.

Modifications and variations

Here are some ways to vary the Enarms Dumbbell Row for different training goals:

• Rubber Band Enarms Row: Use a rubber band as resistance instead of a dumbbell to get an even load throughout the movement.
• Dumbbell Rotation: Rotate the dumbbell into a supinated grip (palm facing up) to activate the biceps to an even greater degree.
• Standing Enarms Row: Perform the exercise without the support of the bench to further challenge balance and stability.

Number of sets and repetitions

To build strength and muscle mass in the back, it is recommended to perform 3 sets of 10-12 repetitions per side. Choose a weight that allows you to perform the movement with correct technique and control.

Breathing technique

Focus on the breathing technique for better control. Exhale as you pull the dumbbell up towards your hip, and inhale as you lower it back to the starting position.